Exercise Tutorial: Kneeling Squat
Table of Contents
What Is a Kneeling Squat
For those who perform the conventional Squat, you may be confused about what a Kneeling Squat is. However, the Kneeling Squat is done exactly as it sounds! In a kneeling position, you perform a Squat. If you are unsure about this exercise, keep reading and we will teach you exactly how it is done!
How to Do a Kneeling Squat
The Kneeling Squat is performed on your knees. It may be helpful to place a small pad or mat underneath the knees to provide comfort to the joint. To learn how to perform the Kneeling Squat, follow these simple steps.
Enter a kneeling position. This means that your weight is resting on your knees and lower legs. Your knees will be in line with the hips, and your feet in line with the knees. Your shins will be pressed flat to the ground and your toes will be tucked. This means that the top of your foot is in contact with the floor.
Once you have entered the kneeling position, we can then move onto the Squat. Clasp your hands together in front of the chest. Begin to lower the Glutes towards your heels. Once the Glutes touch the heels, squeeze the Glutes to drive the hips back to the starting position. Repeat the movement for the required number of reps and sets.
You have now learned how to do a Kneeling Squat!
You can also perform the Kneeling Squat in a power rack using a barbell. This variation is for those who are familiar with the Kneeling Squat and have mastered the bodyweight version.
Kneeling Squat Form
When it comes to the Kneeling Squat, there are some important form tips that you should follow. This includes,
Keep the torso upright throughout the movement
Maintain a neutral spine
Keep the shoulder down and back
Maintain a neutral gaze
Keep the hips in line with the knees
Squeeze the glutes as you drive the hips forwards
Brace the core throughout the movement
Avoid any twisting or leaning of the torso
Kneeling Squat Benefits
There are many Kneeling Squat benefits that you may not have realized! The main benefit of the Kneeling Squat is that it is an effective exercise to activate the Glutes and strengthen the muscles in this area. Many people are looking to achieve large Glutes, and the Kneeling Squat is a great way to meet this goal! The Kneeling Squat is also a less stressful way to train proper hip extension, which is important for exercises such as the conventional Squat and the Deadlift.
Kneeling Squat Muscles Worked
The primary muscle group worked during the Kneeling Squat is the Glute Maximus, Glute Medius, and Glute Minimus. Additional muscles that are used during the Kneeling Squat include the Hamstrings, Abdominals, Quadriceps and Adductor Magnus.
Why Is the Kneeling Squat Useful
The Kneeling Squat is useful for those who are looking to grow their Glutes. They are great to perform as a warm up to activate the Glutes before transitioning into a full Squat. Muscle activation exercises are important for those who have weak muscles and need to strengthen them.
The Kneeling Squat is also useful for beginners who are not ready to try a full Squat, or those who are having trouble with hip extension. The Kneeling Squat can be a less stressful way (both on the body and mind) to learn the proper movement pattern that is required for so many other exercises.
Kneeling Squat Variations
There are some different variations to the Kneeling Squat that you can try! Keep reading below to learn more about them.
Barbell Kneeling Squat
The Barbell Kneeling Squat is a progression to the Kneeling Squat and the Smith Machine Kneeling Squat. This exercise is done in a power rack, with the barbell on your back. The addition of the load will require more strength from the Glutes and secondary muscles, so it is important to master the movement pattern before the addition of a load.
Smith Machine Kneeling Squat
The Smith Machine Kneeling Squat is performed in a Smith Machine. This variation is very similar to the Barbell Kneeling Squat, but will require more of a forwards lean as the Smith Machine will only allow the barbell to travel in a straight path. The use of a Smith Machine can be the first progression from the Kneeling Squat at the machine provides more support than the barbell alone.
Kneeling Squat Alternatives
Two great alternatives to the Kneeling Squat are the Hip Thrust and the Kettlebell Swing. Both exercises focus on the extension of the hips, which is fundamental in many exercises. Both movements will allow for adjustment based on your abilities.
For instance, beginners can try a Banded Hip Thrust before a Barbell Hip Thrust or use a light kettlebell for the Kettlebell Swing. Be sure to check out our exercise tutorials for both exercises for a step-by-step explanation of how to perform each movement.
